Training Truths

Bigger Stronger Leaner Competitive Bodybuilding
1

There a ton of topics constantly debate around. I’d like to know which training truths you guys are pretty certain about.

What training guidelines are beyond debate?

Here are some of the ones I’ve come up with:

Training has to be fun and training goals are a must.

Technical exercises require low reps to avoid fatigue and technique deterioration.

The best way to increase strength is to build it, not constantly demonstrate it (ie: always maxing out).

Switching movements leads to mostly neural gains in the first 6 weeks so it isn’t optimal to continually switch exercises around for hypertrophy.

There is a minimum intensity needed for growth (60% 1RM?) below which no benefits are acquired.

Strength is the foundation for size.

Too great an emphasis on neural strength (and a lack of hypertrophy) makes strength gains quickly dissipate.

Do the minimum amount of volume and intensity required for growth.

Switching between exercises allows for a greater load (via lesser fatigue) because fatigue in exercises are specific.

Add on to the list!

2

Stick to free weights and compound exercses ie: squat, deadlift, bent over rowing, chins, benchpress etc. etc

Eat, eat and then eat some more for great gains. Watch your waistline though. Keep a foodlog.

Don’t be afraid to take a week off sometimes.

3

This comes from CT, and is probably one of the most Basic Principles:

“To make long-term improvements, one needs to apply the law of progressive overload, which states that the demands of a training program should become more difficult as the body adapts to training.”

Mufasa

4

Here’s my learned lessons:

  • Training to failiure is completly unnecessary. It only burdens you with longer recovery periods.

  • Diet decides whether you’re getting bigger or not and how much of it is going to be actual muscle. Count what you ate during the day, it’s essential.

  • For mass, volume and intensity are inseparable - getting them both(heavy weight, high sets, low reps for example) is mandatory!!! Otherwise you’re training for endurance or strength.